Fat measurement

Calipers

Front 14

Side 6

Sunday - light

Starting new PT plan

DB bench

40 x 10,10

Focusing on keeping neck relaxed and not bridging with it

KB swing, bent over

20 x 3 sets to fatigue

Thursday - Squat

2x BJJ classes yesterday

Bike to gym

Back Squat

45,135,225,315 x 5,5

minor pain in left palm (bruise?)

Pullups

BW x 15,15,10

Dips

BW x 30,10 (slow)

Cable Crunch

180 x 10,10,10

What are my goals for the squat and other lifts?

Sunday - Squat (short workout)

Back Squat

45,135,225,315 x 5,5

Weighted Chins

53 x 7,6 - pain in hand

Cable Row

120 x 15,15

Cable Crunch 

180 x 10,10,10

weight 179

Thursday - squat

Bike to gym 2 miles

Back Squat

45,135,225,315 x 5,5,

Pullups

BW x 15,15,9

Dips

44 x 8,8,8,8,8

Cable Crunch

170 x 10,10,15

Bike to work 4 miles

Tuesday - Press

Tried push press, but it was tough on the wrists and right hand.

Push Press

95 x 5,5

Press

95 x 5,5

Cable Row

150 x 10,10,10

Dips

BW x 20,20,20

Back Ext

BW x 15,15,15

Cable Crunch
170 x 10,10,10

Bike to gym and to work